By Maureen Hudson (MSc)

Lifestyle changes

Its never too late to take a positive step to improve and maintain your health what ever age.

Research indicates the over 50 s expect to live much longer, healthier lives without loss of strength and years of disability. Thus the interest in fitness is becoming much greater.

Deciding was is meant by 50 plus older, elderly is a little arbitrary.
The World Health Organisation classifies people aged between 45-59 as middle aged 60-74 as elderly and 75 as old.

I personally do not want to fit into these categories. It is a fact of life we all grow older no one enjoys thinking about it. However there are ways to slow the ageing process while making the body more resilient, stronger no matter what age.

We should all defy age. The only way is through regular exercise.

It’s easy to get started find a club that specialises in 50 plus classes and there will be some general classes that you can fit into.

The key is going to a club possibly with a buddy (which is the best motivation) and speak to a qualified Gym assistant that can assist or go on to the web site (senior sites) join a site that gives you nutritional and fitness advice which is safe and effective and is adjusted to suit age.

One does not have to be fit to start, however always check with your GP prior to engaging in any exercise programme.

Fitness can be improved at any age by using safe and effective strategies. One will increase longevity and independence, decrease aches and pains and the likelihood of age related problems increase circulation and flexibility, it can increase mental acuity alertness offset Osteoporoses and most importantly dependence.

If you have never participated in exercise before it’s never too late to start moving ones body.
Simple things first like:
Walk daily
Park the car further away and walk to the shops
Gardening
Brisk housework
Use the stairs not lifts. Move legs slowly and deliberately on each step to maximise muscle use and movement
Take walks in the park.. possibly with a group of people
Join a fitness club or recreational centre
Take ballroom dancing lesions
Yoga
Weights
Golf
Swimming
Tennis Cycling

Strength training with weights helps prevent loss of bone mass and improves balance. As one ages prevents falls broken bones etc.

One should try to do all muscle groups 1-2 sets 10-15 reps at moderate intensity if you are just starting and progressively increase the weight over the weeks 2-3 work outs a week 30- 60 minutes long rest days in between

Stretching is vital can be done daily in the comfort of your own living room
Helps muscles warm up and gradually cool down whilst improving flexibility prevents injury and reduces soreness and stiffness.

At least 30 mins of Cardiovascular each day to get your heart rate up get you breathing faster. NB Its ok to do three ten -minute periods of exercise when you are just starting out.

Initially get your heart rate up to 50% of your normal resting rate and gradually work up to 85 %.

Important tips

Start slowly 10 minutes a couple of times a day
Be consistent
Warm up and cool down
Breathe consistently (don’t hold your breath)
Vary your activities
Keep an activity log to look at the progress you are making, this help with your motivation
Build up gradually intensity and time
Keep it easy Moderation is the key
Wear comfortable clothing
If you don’t want to use a gym use a web site
Water aerobics
Low impact aerobics

Most important Tips

Get clearance from your Doctor
If something hurts, stop doing it
If you are ill do not work out

Warning signs …..when you should consult a Doctor

Chest pain, breathing trouble, nausea, unusual balance difficulties persistent sharp join tissues/pain

When you resume exercise again build up slowly do not start where you left off

Remember

You can benefit from any kind of movement, big or small, have fun and make exercise a habit for the rest of your life as I do